W.O.D. – Workout of the Day

Announcements

• Programming blog:  Coach Matt’s deep dive into the rest periods in some WODs.  CLICK HERE
• IMPORTANT ANNOUNCEMENT FOR ALL CURRENT MEMBERS OF CROSSFIT 858 CLICK HERE

SWOD

A1) ½ TGU 3 x 10 (5 each side)

A2) Weighted Plank …

Announcements

• Programming blog:  Coach Matt’s deep dive into the rest periods in some WODs.  CLICK HERE
• IMPORTANT ANNOUNCEMENT FOR ALL CURRENT MEMBERS OF CROSSFIT 858 CLICK HERE

SWOD

EMOM 10:

Power Clean x 2 *Build as technique permits

Rest 5 …

Announcements

• Programming blog:  Coach Matt’s deep dive into the rest periods in some WODs.  CLICK HERE
• IMPORTANT ANNOUNCEMENT FOR ALL CURRENT MEMBERS OF CROSSFIT 858 CLICK HERE

Programming note on FOCUSED SWODS: Some strength pieces will have 2 avenues depending …

Announcements

• Programming blog:  Coach Matt’s deep dive into the rest periods in some WODs.  CLICK HERE

SWOD

A)Front Squat 3 x 10-12

*the purpose of recording this number is so you know what to beat next week

B1 unscored) Weighted …

Announcements

• Programming blog:  Coach Matt’s deep dive into the rest periods in some WODs.  CLICK HERE

WOD

8 Min AMRAP:

3 Muscle Ups (sub 5 ring dips/5 ring pushups)

7 Squat Snatches (95/65)

13 Box Jump Overs (30/24)

Rest …

SWOD:

A1) 3 sets of Band Pull-Apart Complex https://www.instagram.com/p/BOAQxblAWjP/

A2) Single Arm Bent Over Row 3 x 10-12

WOD:

AMRAP 23 min: (Grinder Pace, slower, steady)

100m Double DB/KB Overhead Carry @ tough weight, but almost unbroken …

SWOD unscored:

A1) Stag Stance RDL 3 x 5-7

A2) MB V-Ups 3 x 12-15 *knees, heels, toes together

WOD:

Every 10 Minutes x 2 sets:

15-12-9 (AFastAP)

Power Cleans (115/85)

Burpees

*2 separate scores, one for each …

SWOD: (22 Min)

A1) Push Press 3 x 5-7, Rest 30-60 sec

A2) Weighted Pull-Ups 3 x 2.2.1, Rest 15-30 sec (cluster) – Rest 30-60 sec (unscored)

B1) Supinated Grip Bent Over Barbell Rows 3 x 5-7 @ 21X1, Rest …

SWOD: (5 Min warmup, 15 min working)

A1) Back Squat 3 x 5-7, Rest 30-60 Sec

A2) Alternating Cossack Squat x 10-14 Rest 90-120 Sec

WOD: MAP 3 (90on/90off)

4 Rounds:

7 C2B Pull-Ups

14 Alt. DB Snatch (40/30) *any …

Announcements:

• Check In/Review contest: CLICK HERE
• Blog post by Coach Ashley: Behind the Scenes:  Rest periods in programming
• HOLIDAY SCHEDULE:
  • 12/30 All gyms close at 6pm
  • 12/31 Open gym 9-11am
  • 1/1 closed
  • 1/2 (Monday, observed) Open gym 9-11am

WOD

8 …